18 Natural Sleep Aids to Get Better Sleep

If there is one condition that has plagued me every day-or rather, every night-for years on end, it’s sleep. I was prescribed sleeping medication long-term (not a good idea) and suffered greatly for it. If I was having trouble sleeping before, it was now impossible to achieve, unless I took my medication. The truth is, we lose touch with sleep more and more every day. Technology, stress, energy drinks, stress, readily prescribed medications, and did I mention stress? All of those things contribute to sleeplessness, and I can almost guarantee everyone who reads this list will struggle with at least one of the above.

The science of sleep…

When you hear about serotonin, melatonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan, they usually sound like they are totally different things you can try to utilize to help sleep. Really, they’re all quite related to one another. If it was a perfect world, this is what would happen when you go to sleep-

You need to consume tryptophan, and essential amino acid, to start the process, and you need to get it from an outside source. In a two- step process that tryptophan is converted to 5-HTP, which is then converted into serotonin. The serotonin then converts to melatonin, which makes our body’s biological clock run smoothly and tell us when it is time to go to sleep and when it’s time to haul yourself out of your cozy bed. It is the master clock, if you will, making us sleepy-or alert-at the proper times, because melatonin produced is released in higher amounts the darker it is, while the amount lessens with more light. Since tryptophan is the only amino acid that can convert to serotonin, it is also the only one that can ultimately up your melatonin.

1. Drink Tart Cherry Juice

A ½ cup to a 1 cup of tart cherry juice is a tasty way to drift off to sleep, and is a natural sleep aid that I personally think really helps. Tart cherry juice is a natural sleep aid because it’s full of tryptophan. Tryptophan is an essential amino acid that coverts to serotonin, which then coverts to melatonin. Melatonin helps maintain our sleep and wake cycle by causing drowsiness and lowers body temperature, working with the central nervous system to sync our biological clock. Its production is inhibited by light, but released in low light/darkness.

2. Improve the Feng Shui

Feng shui is more than just decorating you’re space in a visually appealing way; it’s a full philosophy that instructs on how to arrange your room, furniture, office, etc. to maximize good energy flow throughout living spaces. Here are a few tips for improving the Feng shui of your bedroom to help you get the most of a good night’s rest:

-Keep your bed easily accessible and approachable from all sides.

-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.

-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.

-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room. On that note, it can also affect your sex life.

3. Valerian

Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect. Because of its calming effect, it is also extremely popular as a natural anxiety remedy-prescription anxiety medication also increase GABA, albeit much more than valerian. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.

You will need…
-1 tsp of dried valerian root
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap

Directions
Fill either the mug you wish to steep your tea in with the hot tap water to get it warmed up (warming it up like this can help keep your tea toasty for longer.) Put 1 tsp of valerian root in your infusion device-if you are steeping the root loose, wait to do anything with it. Boil 8 oz. of water in your kettle, remove from heat, and empty your mug of the hot tap water. Place your infusion device or the loose root in your mug, and pour the hot water over it. Cover and steep for 15 minutes. Uncover, remove device or strain, and get ready to enjoy a peaceful night. Add milk or honey if you’d like for flavor.

4. Get Acupuncture

Acupuncture is one of the main components in traditional Chinese medicine (TMC), and one of the oldest healing practices in the world. It is thought that stimulating specific points corrects the balance of energy or the life force by opening up channels called meridians, which close off when stress inflames and contracts vessels. The thin needles, upon insertion, open up these blocked channels and allow your brain to better understand that it’s time to go to sleep. It also signals the release of neuro-endocrine chemicals (like tryptophan/melatonin) to help you fall asleep and stay asleep.

5. Make Your Bedroom Your Bedroom

Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office. If you have them, the computer and T.V. have to go. They not only keep you awake, but they don’t give a sense of relaxation. They carry stress into your room, and stress does not help you sleep.

6. Stick to a Schedule, Establish a Ritual, and Keep a Diary

Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically. For example, exercising randomly every few days won’t do much, but exercising every day for 30 minutes will over time make a huge difference. The same thing goes for sleep. Establish a calming ritual that you do every night before crawling in bed, and you will probably find it easier to transition from being awake to being sleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.

Some ideas include…
– Drinking a cup of warm tea a half an hour before bed
– Doing a series of gentle stretches
– Reading 1 chapter exactly of a book every night

Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.

Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.

Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again. Getting a good night’s rest is not just about your body-with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.

7. Get More Melatonin

This chemical is oh-so-important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, here are some foods that will help boost production.

Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin

Bananas: I remember before a solo I had to do in band class, my teacher told me to eat a banana 30 minutes beforehand, because they helped calm you down. I think it must have done something because my solo got an honorable mention, and I never do well performing under pressure. Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.

8. Exercise

Exercise on a regular basis, and you will sleep better. Not only will you sleep better, but you’ll have more energy when you’re awake-and not just because you slept better, but because exercise has a weird way of helping us go to sleep and giving us more energy. For this reason, don’t work out right before bed, or you’ll likely end up more awake.

9. Drink a Cup of Chamomile

Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness. Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.

Directions
There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.

If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot. Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.

10. Make a Lavender Sleep Sachet

Aromatherapy has a number of different uses, but is perhaps used most often for relaxing or creating a sense of drowsiness. Numerous studies have resulted in science giving a nod to the validity of aromatherapy. People who were exposed to the scent of lavender in the trials experienced better moods, and one study followed brain activity with an EEG machine, which showed the subjects undergoing lavender aromatherapy did in fact show brainwaves suggesting drowsiness, while other scents increased alertness. If you find yourself having a hard time drifting off at night, try making a lavender sleep sachet to stash under your pillow or on a bedside table to help you relax and drift off.

11. Get Your Carbs

This may sound like a negative thing, but it’s not really. Tryptophan, in order to have any effect on sleepiness, needs to cross the blood-brain barrier. The blood-brain barrier is a filtering mechanism of the capillaries that carry blood to our brain and spinal cord tissue, and blocks the passage of certain substances. This was proven by a study done more than 100 years ago, in which scientist’s injected blue dye into animal’s bloodstreams. It was discovered that the tissues of the entire body except the brain and spinal cord turned blue, thus confirming the theory of the blood-brain barrier. It is theorized that eating carbohydrates makes it easier for tryptophan to cross the barrier, since it has to compete with other amino acids to make it through. The release of insulin in response to the carbs directs the other amino acids to muscle, leaving tryptophan a clearer passage into the cerebrospinal fluid.

You will need…
-A relatively small amount of carbs e.g. some cereal or a piece of bread

Directions
About 15 minutes before bedtime, have your snack to divert those large chain amino acids to the muscles and help tryptophan do its thing.

12. Magnificent Magnesium

Magnesium is one of the most vital minerals, and yet most of us are lacking it. You can thank increasingly poor diets for this one. Magnesium plays a huge role in the functioning of GABA receptors, which is the primary neurotransmitter that calms your central nervous system, relaxes you, and can help prepare you for sleep. GABA won’t necessarily make you drift off to sleep magically, but you can be pretty sure you’re going to have a hard time sleeping without it. While the best way to up magnesium is to eat a balanced diet, taking supplements can greatly help.

You will need…
-Magnesium supplement

Directions
Follow the Directions for dosing.

13. Utilize Lemon Balm

Lemon balm is one of those ancient herbs that people have turned to for centuries. Once thought to be an “herbal-cure all”, it was used to treat anything from asthma to snake bites. These days, it’s used primarily to lift mood and promote calmness and relaxation. Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects, however it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.

Directions
Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

14. Saint John’s Wort

Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn helps with disrupted sleep. Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain. More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.

Directions
Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)

15. Hops Into Bed

The first thing that comes to mind when you hear the word hops is probably beer, but this quick growing vine is also an excellent remedy for calming nerves and promoting relaxation (not in the form of beer, sorry!) Rather, it can be made into a strong tea and drank right before bed, or made into a sleep sachet and placed under your pillow at night (just replace or add it to the lavender).

You will need…
-2 tablespoons of dried hops
-4 cups of boiling water
-A quart glass jar with a tightly fitting lid

Directions
Place the hops into a glass jar with a tightly fitting lid and cover with boiling water. Allow it to steep for at least 5 hours, or overnight, and then strain. Reheat or chill and drink a cup 30-45 minutes before bedtime for an easy and restful slumber. This will keep in the refrigerator for 2 days.

16. Make Some Noise

Some people need to sleep in complete silence; while on the other hand, some need a little background noise. For many (myself included), the dripping of the faucet, the hum of electricity, the sound of themselves breathing, or the blankets rustling as they toss and turn stresses them out and keeps them awake. So what’s the deal? Technically speaking, white noise is a consistent noise that comes out evenly across all hearable frequencies. When you get jarred awake or bothered by a noise at night, it’s not really the noise itself, but the abrupt inconsistency in the noise that you hear. The fact of the matter is you still hear when you sleep, and white noise can mask those inconsistences. The scientific aspect set aside its just plain soothing, filling out the silence that makes you feel trapped with racing thoughts or excess energy.

You will need…
-Something that creates white noise

Directions
When you go to sleep, turn on the white noise. My personal favorite is a fan, but there are even white noise machines tuned specifically for the purpose of drowning out sound.

17. Sip A Glass of Warm Milk

Does milk actually make you sleepy? In short, probably not on a chemical level. While there is the sleep inducing amino acid tryptophan in milk, studies are debatable that it actually does do anything. Much like turkey, the levels aren’t such that they would have much of an impact. But all of that doesn’t mean it won’t make you sleepy at all, and there is still reasoning behind a glass of warm milk, mostly in terms of psychology. Many people find the warmth soothing and relaxing, helping them unwind both physically and mentally. The routine of a glass of warm milk is like any other routine that you need to complete before bed, getting you one step closer to falling asleep.

You will need…
-1 glass of warm milk

Directions
Roughly 30 minutes before bed, start winding down. Turn off electronics, read a book, and heat up a glass of milk to a toasty warm, but still comfortable, temperature.

18. Cozy Up with Catnip

Catnip, a plant that is a member of the mint family, isn’t just for cats-it works a treat when it comes to having a sedative effect on humans. The compound responsible for catnip’s effects across both species is called nepetalactone. While it can make cats frisky and wild, it can make people relaxed, drowsy, and ready for bed. Enjoy it in the form of a warm tea before bed with a little bit of honey.

You will need…
-1-2 teaspoons of dried catnip OR 3-4 teaspoons of fresh catnip
-8 ounces of boiling water
-Honey to taste (optional)

Directions
Place catnip in a mug and cover with boiling water. Steep for 10 minutes, covered, and then add honey to taste if you like. Drink 30 minutes before bedtime.

My experience with insomnia…

I’ve faced a battle with insomnia for almost 4 ½ years, and I know when bedtime rolls around all you want is magic sleeping aid to make you fall asleep without having to do anything. The (painful) truth is that if you want to be healthy and get a good night’s rest, you may have to re-learn how to put yourself to sleep. The things that knock you out cold are nothing more than scary medications that only cause suffering-they don’t solve your sleepless nights. We need our rest, perhaps now more than ever in our crazy world, and taking the time and dedication to find natural ways to drift off is vital in making sure you get to sleep, stay asleep and wake up refreshed, rejuvenated, and ready to lead a life filled with good energy.

Tips from Personal Experience:

• Practice meditation if racing thoughts keep you up at night. Meditation takes patience, but it is invaluable. Among so many other things it can teach you to simply let go of a thought and leave it powerless, which leaves you undisturbed and able to rest.

• Really do try the cherry juice, it’s darn tasty and makes for a sounder sleep in my experience. Make sure to drink it about 30 minutes before bed so you don’t have to go the bathroom in the middle of the night.

• Chamomile tea with milk and honey has put me to sleep more effectively then sleeping medications at times.

• Habit. Habit. Habit. Form a relaxing habit that tells your body “time for bed now” and it will, at some point, start to listen. This includes setting a bedtime, and wake-time, and sticking to them.

• Get any form of a screen out of sight after a certain hour. It has been proven many times over that this will disrupt your sleep.

• I bow down to a sleep mask. It’s gentle weight over my eyes and the ensuing darkness is the only reason I am able to fall back asleep when I wake up too early in the morning-remember, levels of light determine how much melatonin you make.

• Never reach for sleeping pills, especially prescription. They will cause anguish and strife and many, many, more sleepless nights.

Claire is a lover of life, the natural world, and wild blueberries. On the weekend you can find her fiddling in the garden, playing with her dogs, and enjoying the great outdoors with her horse.
Claire is very open-minded, ask her anything 🙂 Meet Claire

46 Comments

Did you ever get an answer to this Sandy? I had surgery in December with a long-term recovery (3 months). I stopped taking the pain meds in January. I think something got zapped in my brain. I get to the point of dozing but my brain won’t turn off until about 4-5am. Ugh. I’ve tried EVERYTHING normally used (valerian, melatonin, chamomile, 5HTP, L-Theanine, etc.)

Pain meds can definitely tweak your body and mind! It sounds like you could use some energy clearing …. any chance that you have an acupuncurist in your area? It sounds simplistic, but Meditation can help with changing the electrical charge of your body, and someone mentioned Rhodiola as a great body balancing herb, I like the tinctures.

Unfortunately: you will have to see a sleep specialist! Will have to use one of several types of devices, there’s a dental prosthetic or use. CPAP machine like ai use! Sleep Apnea is no laughing matter! You will get good sleep when you wear CPAP device.

I like to do a full-body ‘mental massage’ … Once you’re comfortably settled, mentally imagine massaging the very top of your head/scalp very gently. Slowly move down your head to the back and sides, including your ears. Do your face, starting with your forehead, then you’re eyebrows, eyelids (gently!), your nose, cheeks, lips, jaws and chin. Continue down your neck, front, sides and back. My favorite part is my shoulders, as this is where I tend to carry my stress. The arms are next, one at a time. I assume the chest is next, but I’ve never made it that far before falling blissfully asleep. Sweet dreams!

Hi Desire, I have found that taking 400mgs of magnesium & eating a banana about an hour before bedtime sends me to sleep within minutes. I too am taking tablets for high blood pressure, so give it a try

Suffering from insomnia all my life. I remember as young as 4 and being the only one awake at night. There are different reasons for insomnia. You should find out first why you have it. Mine was diagnosed, as they do in most cases, as depression. They were wrong. Anxiety is not always associated with depression. My mind won’t stop thinking about the day that’s over, the day that is to come, and all I need to do in it. Also I have an overactive adrenal gland that keeps my metabolism, even as I sleep, higher than when someone is up and moving around. I had test done after finding a doctor who would listen instead of catorgarizing me. Once diagnosed I tried 4 different prescriptions, but they either knocked me out and I had trouble waking, or simply gave me migraines . By this time ,20 years ago. I was getting into more holistic medicines and using myself as a guinea pig. After trial and error. I found valerian root, scullcap passionflower, hops, and chamomile. A combination of these helped me to relax enough to sleep with being a zombie the next morning, and if I needed to fight it off due to late night emergency I could without trouble. Warm milk helps it along. However as with any medicine, after about 3 to 5 nights continous use, you have to stop for a short period of time, 3 nights, then continue. Lesson here is don’t let your doctor put you in a “general category “. If he won’t listen it’s time to find one who will. Both my gynecologist and general practitioner know I practice natural medicine and for most part support it,but I can’t expose their names or they may loose their license, but they listen and have been doing “secret “,research themselves for some time. 99%of the time, they diagnose. I go home and treat. It’s a great relationship.

Hi Chris… you sound like me… I am 52 and just recently have I been getting good nights sleep! Don’t know if it’s one of these things or combined… but this is what i started doing.
Getting at LEAST 15 min. of sun a day. At least 15 mins. of exercise a day. (I just stand in front of tv or what have you… march in place, kick my legs for a while, march in place, lift my knees, march in place… step side to side… for 15 – 20 min.)

I have a little ($15.00) heater/fan on my bedside table. I turn it to fan. (no heat) it is perfect noise to block out other house/street noises.
Last… and this was the toughest for me… a set schedule! 11-7 is what I chose. At first I woke up too early… my body wants to wake after 4-6 hours. Being a woman… lack of sleep causes weight gain. About 30 lbs. exactly what i am over weight. I eat well… very little sugar… lots of fruit n veggies… after a week of good nights sleep… my scale went down 4 lbs! eeeeeeeee! I also do take the melatonin. I quit the ‘pill’ (10 mg) and now I only take the dissolve in your mouth. 3 mg. I get it at cvs. Expensive! like.. $14.00 But I swear… it works so much better! Good luck sir.

Gosh, it sounds like Melatonin is not helping, taking too much can screw with your brain. Why not stop taking it and try some of these great suggestions? I find that I change a lot, so taking the same thing all the time does not work for me.

I just wanted to thank you for posting about insomnia and the natural remedies to assist in a good night sleep. My dad is the one who suffers from this condition and I’m beginning to notice that it’s changing him, not in a good way. So I came across this article and had him give a few of your suggestions a try. They seem to be helping so far and we are both so thankful for that. Best wishes to you and hopefully your many peaceful good night sleeps.

I use melatonin shades a couple hours before bed. They block the blue light spectrum and increase natural melatonin production. They work amazingly well. As natural as it gets. Even if I watch Netflix with them on I’m safe.

My mother has dealt with insomnia for years. She can fall asleep just fine but she always wakes up really early, I’m talking 4am or 5am! She has tried medicine as well as natural remedies, yet nothing seems to help. She has been stressed out but I don’t know if that’s the cause of insomnia or the result of it. Is there any way to pervent insomnia like this? Most remedies help fall asleep but don’t really help with her issues…

I’ve suffered the same sleep patterns as your mother. Try some Rhodiola Rosea. It’s worked wonders on my stress and sleep. I feel like a totally different person. Totally relaxed even when situations occur that would have stressed me in the past. My sleep has improved greatly. 6 – 7 hours per night. My energy is through the roof. Basically it works to bring the body back into balance. It’s classified as an adaptogen and it’s non-specific. There are little to no side-effects. But if one is taking anti-depressants, then it’s not recommended.

If you try it. Make sure you get it from a good supplier. Vitamin Shoppes brand worked for me but there are others.

I have worked the night shift (7p-7a) for eight years. I have figured out a routine to get to sleep that works but i cant seem to stay asleep for longer that three hours. Any uideas on how to stay asleep longer?

Let’s not forget the fennel seeds.
I pour boiling water over 2-3 tablespoons of fennel seeds and let it rest for a few minutes. You can crush the seeds with the help of a spoon to get everything out of the seeds into the water. Add honey, lemon juice, chamomile, lavender if you like… Happy sleeping.

Melatonin supplements can cause problems. After taking a small doses regularly for a couple months, I developed a backache that was pretty troublesome. It stopped after I discontinued taking melatonin, but it took several days. A friend of mine who is in her 80s blames melatonin on causing aphasia. She could not remember words for common things and had trouble writing and balancing her checkbook. It took her about a year to recover. Fortunately she is fine now.

I absolutely love valerian root as a sleep remedy. But instead of making some tea the all natural way with raw valerian I got myself some branded herbal tea with valerian as an ingredient and it still works a treat with the added bonus of being absolutely delicious! Plus it has some other herbs great for relaxing and dealing with anxiety.

Valerian – Yes, absolutely what I’ve experienced, too. Very similar to Valerian is Spikenard…. also known as Nard. Wonderful, along with other essential Oils. Lavender is more powerful than many of us would think. Vetiver…. from the roots of a certain grass in India… terrific, as well. Plenty of others…you may like to check out the Essential Oils sites.

Check whether you have any energy blockages. During the past 8 years and having tried every sleep remedy on the shelves and herbs in my garden – to absolutely no satisfaction, I tried acupuncture. It transpired all my energy was stuck in the upper body because the diaphragm was jammed, so the energy could not descend. With the help of acupuncture and Jin Shin Jyutsu (which I do) I am finally making progress now that I know what I am dealing with. Probably relates to stuck emotions. Hope this helps you as it has helped me.

The best remedy for myself is candle gazing. Put candle arms length away from you and light.
Stare into the smalll flame at the bottom of the larger flame, eyes open for 15 x seconds then do the same with eyes open. Ensure there are no windows open that would make flame flicker. Preferably should be dark. After doing this three times, go to bed. You will see a flame in your third eye.

I find resetting my breathing by slowly blowing out all the air from my lungs from three to five times works. It works far better to breathe out like you are whistling than trying to take deep breaths. I do this and seem to fall asleep minutes later without thinking about it. It definitely calms one down so it also works if you are stressed or scared too.

Bananas are magic! For years and years I had serious trouble sleeping – insomnia, restlessness, heart palpitations that jolted me as I was just drifting off. I read somewhere that I could be lacking in potassium and that bananas not only contain this but are effective in helping sleep. So I made a banana smoothie every night before bed and have slept soundly ever since.

Many of the sleepy time teas, for example, chamomile, and other caffeine free teas are effective to let you relax; however, they are diuretic and you will wake up to go to the bathroom in the night. This is the side effect of teas. One that works quite well is to make a warm cup of goat’s milk, even diluted or in a tea. It contains calories so, go easy. It does work and you may have to develop a taste for it since it tastes like condensed milk. It just depends on how much you want to sleep. A cool, dark room helps also.

Regarding the banana tip, I find it’s even more potent when you boil it to make a tea. Leave the peel on because the peel has more potassium and magnesium than the banana itself. Wash the peel and cut the ends off and add it to a pot with with about 8 ounces of water, add some cinnamon and bring to a boil and simmer for about 10-15 minutes.

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